In This ArticleView AllIn This ArticleWhat Is the Daniel Fast?Daniel Fast Food ListSample Daniel Fast MenuThe Bottom Line: Is the Daniel Fast Something You Should Try?
In This ArticleView All
View All
In This Article
What Is the Daniel Fast?
Daniel Fast Food List
Sample Daniel Fast Menu
The Bottom Line: Is the Daniel Fast Something You Should Try?
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The Daniel Fast is a newer way of eating that is steeped in faith and promises to help people become more devoted to their religion. Read on to learn more about the Daniel Fast rules.
Pictured Recipe:Quinoa Avocado Salad
Based on principles found in the Torah or Old Testament’s Book of Daniel, the Daniel Fast is one that resembles the way Daniel ate during certain points of his life, and following it may help people feel more vigor, experience better health, and feel a greater connection to their faith.
According to the Book of Daniel, he practiced the concept of fasting two times during his life. And during other periods, he refrained from eating certain foods due to his beliefs and messages that he was trying to convey.
PerDaniel 10:3, Daniel said, “I ate no savory food, took no meat or wine, and did not anoint myself at all until the end of the three weeks,” meaning that he avoided foods like bread, meat and wine, as he felt these foods would “defile” him. Other sections suggest that he said to test God’s servants for 10 days on a diet of vegetables and water.
Using Daniel’s words as guidelines, those who adopt the Daniel Fast don’t refrain from eating (as most fasts dictate). Instead, they eat essentiallya plant-based dietand other foods that Daniel ate during his lifetime. Foods like meat, wine and bread are avoided, while nutrient-dense and minimally processed foods are enjoyed for 21 days.
For people who are following the Daniel Fast, here are some foods that are included:
Fruit
Any fresh, frozen or dried fruit with no added sugars. Some choices include apples, berries, bananas, oranges, dates and grapes.
Vegetables
Starchy and nonstarchy vegetables with no added salt or preservatives. Fresh, frozen and canned vegetables are all permitted. Some choices include asparagus, celery, carrots, lettuce, beets and potatoes.
Nuts and Legumes
Nuts and seeds are all permitted on the Daniel Fast, including peanuts, walnuts, sunflower seeds and nut butter. Soy products with no preservatives or additives (like edamame) are also allowed.
Beans and Peas
Canned or dried beans or peas with no added salt are permitted.
Whole Grains
Unleavened bread and minimally processed whole grains are permitted, like sorghum, quinoa, brown rice, millet and spelt. Whole-grain bread and whole-grain pasta are not permitted on the Daniel Fast, as they are leavened.
Healthy Fats
Healthy fats can be enjoyed in moderation. Olive, avocado, canola, grapeseed and other healthy oils are all permitted.
Herbs and Spices
Herbs and spices like basil, cinnamon and other calorie-free and salt-free choices can be used to enhance meals. Salt is permitted in moderation.
Water
Only water is an approved beverage on the Daniel Fast. No alcohol, tea, coffee, juice or soda is consumed.
What to Avoid
Of course, some foods are not permitted when following the Daniel Fast. Animal products (including dairy), sugars and alcohol are all completely avoided when following this spiritual dietary pattern. Leavened bread, like sandwich bread, crackers and wraps, is not permitted on this diet either.
Unlike some popular diets out there, following the Daniel Fast doesn’t require complicated recipes or caveats. As long as you are sticking to whole foods and avoiding the small list of items that are not permitted, you can quite easily adopt this way of eating for 21 days.
Here is a sample menu with meals and snacks that can fill your plate for an entire day following the Daniel Fast:
Breakfast
A.M. Snack
Lunch
Snack
Dinner
If you are a Christian or Jewish person who is looking for a way to feel a stronger connection to your faith or if you want to express your devotion through food, the Daniel Fast may be something to explore. While it is not meant to be a diet for weight loss, heart health or other positive health outcomes due to its short duration, people may feel better after embarking on their Daniel Fast journey as a secondary benefit. However, these effects may not be long-lasting once a person goes back to their old dietary habits.
Although following this fast appears safe for most people, certain groups may not be the best candidates. Older adults, children, pregnant people and people with diabetes should not follow this diet unless they get the explicit green light from their health care provider.
Ultimately, as spirituality and religion have been identified as important determinants of health and longevity for adults, per a 2020 review published in theJournal of Holistic Nursing, finding any way to connect to your faith may help you live a healthier life in the long run. And if following the Daniel Fast for 21 days helps you feel more connected, then it may be worth exploring.
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